Hit The Gym After Thanksgiving – Gold’s Gym, Douglasville

 Turkey Day Trim-Down – Part 1

The average Thanksgiving dinner contains 3,000 calories, so we created six 500-calorie workouts so you can enjoy every bite guilt-free—bring on the mashed potatoes!

Don’t skimp on the turkey and gravy or turn down that slice of pie. Enjoy the annual American grub fest without any regrets this year—all 3,000 calories of it.

Work up an appetite, then work off that green bean casserole with these six 500-calorie workouts* inspired by a classic Thanksgiving Day meal. Just click on each of the six turkey day favorites to see the workouts created by Gold’s Gym Fitness Institute trainer Adam Friedman.

And don’t forget that every Friday after Thanksgiving is Trim the Fat Friday. Gold’s Gym opens its doors to anyone who wants to get in a good post-chow-down workout. So spend this Black Friday with loved ones at the gym instead of the mall—your body and credit card will thank you.  

**500 calorie workouts based on 150-lb man. Calorie output varies depending on person’s size and weight, level of fitness, speed on fitness machines and weight of dumbells used in weight lifting exercises.

 Turkey Workout

Get your chest and wings—ahem, shoulders—in shape.

Weights:

Push-up With a BOSU

2 sets of 10

A BOSU is an inflated rubber hemisphere attached to a rigid platform; it looks like a stability ball cut in half. Place the BOSU soft side down, and hold on to the edges as you lie facedown with your feet together. Keeping your body straight, push up. 

Incline Fly

2 sets of 20 reps

Lie on an incline bench with legs parted and feet firmly on the floor. Hold a dumbbell in each hand (use a challenging but liftable weight), arms extended above your chest and elbows slightly bent. Slowly lower the dumbbells out and away from each other until they are at chest level. Raise to starting position.

 

 

Military Press

4 sets of 12 reps
Sitting, raise dumbbells to shoulder level with palms facing out and your elbows bent and pulled in to your sides. Press the weights up and toward each other as you straighten your arms, keeping a slight bend in your elbows at the top. Slowly bring down and return to starting position.

Dumbbell Front Raise

4 sets of 12 reps

Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to starting position.

Cardio: 30 minutes on the elliptical

Mashed Potatoes Workout

Keep your rear from looking like mashed potatoes by working your glutes and upper legs.

Walking Lunge

3 sets of 20 steps

Start with your feet shoulder-width apart, arms at your sides. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot, and bring your legs together. Repeat on the opposite side.

For a more advanced workout, add in dumbbell lifts.

 

Wall Sit

45 seconds

Stand with your back against a wall. Lean back and slide downward until your knees are at a 90-degree angle. Hold this position while keeping your abs contracted.

Step it up: While holding this position, squeeze a small ball between your legs to engage your inner thighs as well.

Lateral Squat

2 sets of 20 reps

Start by placing your feet four feet apart. Squat down to the right, keeping your weight on your right heel. Your left leg should remain straight. Sit as low as comfortable for one second, then power up and alternate legs.

 

 

 

Hip Adductor Machine

3 sets of 10 to 12 reps

Sit in the machine, and place your inner thighs against the pads. Bring your thighs toward the center of your  body, and slowly return to start for one rep.


Side Lying Single Leg Hip Abduction

2 sets of 12-15 reps
Lie on one side with the back completely straight. Pull the bottom knee up toward the chest while the top leg remains fully extended at the knee in alignment with the torso. Keeping the top leg straight, raise it up in the air, leading with the heel of the top foot. Lower the leg back down so that it does not break the plane parallel to the floor. Repeat.

Cardio: 30 minutes on the treadmill with Level 5 incline or 25 minutes of running

Looking for a great holiday gift?  Give the gift of fitness.  Gold’s Gym in Douglasville and Austell, GA.

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Senior Fitness, Silver Sneakers – Gold’s Gym Douglasville

Silver Sneakers Program Big Hit With Senior Community

Exercise and physical activity are some of the best things older adults can do to stay healthy.  Moderate exercise can improve health and mental flexibility. Some seniors are concerned that physical activity or exercise may be too strenuous or may do more harm than good.  In fact, it’s an inactive lifestyle that proves to do more harm than exercise does.

The SilverSneakers Fitness Program is the nation’s leading exercise program designed exclusively for older adults. Silver Sneakers membership is a full facility membership that provides unlimited access to all that Gold’s Gym offers. Muscular strength and range of motion, cardio conditioning, are just a few of our exercise options. Silver Sneakers is so much more than just another discount. This is a lifestyle intervention that is truly the best health insurance you can have! 

The program is typically offered to Medicare-eligible members of a sponsoring organization or health plan however anyone of any age is welcome to participate. Medicare-eligible members are adult’s age 65 or older, or, in some cases, those of any age deemed disabled and receiving Medicare.

SilverSneakers ™ Classes-

SilverSneakers(tm)I (Muscular Strength & Range of Movement)-

Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance and a chair is used for seated and/or standing support.

 

SilverSneakers� II (Cardio Circuit)-

Combine fun and fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work using hand-held weights, elastic tubing with handles, and a ball is alternated with non-impact aerobic choreography. A chair is offered for support, head to toe stretching and complete relaxation in a comfortable position.

Visit our class schedule for a complete list of all classes available.

Gold’s Gym Chapel Hill in Douglasville and Austell, GA

Tips for Better Time Management from Gold’s Gym, West Cobb

 Always running late for that next appointment? Feeling rushed moving from one task to another?  Here are some tips to help you make the most of your time and make sure exercise is part of your routine.

Plan your next day before you leave the office today.  Take the last 10 minutes to write down what needs to be accomplished tomorrow. Highlight the most important tasks.

Stay away from the Life Suckers. Life Suckers will waste exactly as much of your time as you permit. In the end your time will be reduced by them, and you will only have yourself to blame. You must jealously guard your time in order to stay productive. If you are productive you are in control.

Change your email patterns. Set your email setting so that new emails arrive in your Inbox every ten minutes. You will be less likely to be interrupted. Email is not intended for instant communication.

Be on time. Simply put, show respect for other people’s time and they will eventually show respect for yours.

If you wait to get motivated before you make calls or do that dreaded task remember this, motivation comes from action not the other way around. Take action now! Your activity will motivate you to keep going. You will always feel better after you accomplished something.

Now that you have put to use your time management skills, don’t forget to make time for exercise in your week.  Schedule it; write it in your calendar.  Be consistent with the date and time each week and make it a habit. Group exercise classes are a great way to ensure a total work out.  Check out the schedule of classes to find one that works for you.

Gold’s Gym West GA – your partner in health and fitness.  Check us out with a 7 day pass or check the August Special.

Separate Skill Sets Are Needed to Lose Weight and Then Keep It Off

By Denise Mann
WebMD Health News

Reviewed by Louise Chang, MD

The same tactics that help you lose weight won’t necessarily help you keep it off.

The new study, which appears in August issue of the American Journal of Preventive Medicine, suggests that successful losers need to switch gears to stay the course and maintain their weight loss.

Overall, different skill sets and behaviors are involved with weight loss and weight maintenance. For example, participating in a weight loss program, limiting the sugar in your diet, eating healthy snacks, and not skipping meals may help you lose weight initially, but these practices don’t have all that much to do with maintaining the loss.

Eating lots of low-fat sources of protein, following a consistent exercise routine, and rewarding yourself for sticking with your plan and reminding yourself why you want to keep your weight off were linked to maintaining weight loss, but not the earlier weight loss, the study showed.

“Realizing this difference, shortly after the six-month time period of average maximal weight loss has passed, is really important,” says study researcher Christopher Sciamanna, MD, a professor of medicine and public health sciences at the Penn State College of Medicine, in an email. “It seems somewhat similar to love and marriage. What gets you to the altar is likely to be quite different than what keeps you married in the long-term. [And] not recognizing this transition and adapting with different practices will also get you in trouble.”

“It’s a slightly different process,” he says. “To be successful one must adapt to this different process or risk being less successful,” he says. “Yes, it still comes down to decreasing caloric intake and/or increasing caloric expenditure, but the practices that help you achieve those, based on our study, appear to be different.”

It is a three-phase process: weight loss, transition to maintenance, and maintaining the weight loss, Hill says.

“Getting the weight off is only one task, which is followed by switching your mind-set to a more permanent way of living so you keep it off,” he says

The second part of the battle can be an uphill one, and it’s one of the reasons that so many high-profile celebrities lose weight only to regain it. “People still want to concentrate on losing weight, but the harder part is keeping it off,” he says.

Increasing physical activity is essential to maintaining any weight loss.

“Unless you are able to ramp up your physical activity in a pretty major way, you won’t keep the weight off,” he says. Another key ingredient is a strong social support system. “You need to create the right kind of social network to reinforce the routine of both diet and exercise.”

Timothy Harlan, MD, an assistant professor of medicine at Tulane University School of Medicine, a former restaurateur known as “Dr. Gourmet,” and author of Just Tell Me What to Eat!, says that the key to maintaining weight loss involves changing our mind-set.

“If you want to be healthy, lose weight, and keep it off, you need to change the way you eat,” he says.

The word diet implies a beginning and an end and sets you up for failure, Harlan says,

“Eating healthy and being healthy is a lifelong prescription,” he says. “If you want to lose weight and you want to keep it off, you have to completely change your relationship with food forever.”

“Planning is the single most important thing people can do to lose weight and maintain that loss,” Harlan says. This means planning what you are going to eat and when you are going to eat it — same as you plan your children’s schedule and your workday. This may involve packing your own lunch and not skipping breakfast.

Gold’s Gym in Douglasville and Austell will help you lose your weight and maintain your healthy lifestyle.

Are You Ready For The Peachtree Road Race?

Leah Derringer, Gold’s Gym team member and marathon runner, will be running the Peachtree Road Race on July 4th.  We asked her how she fuels her body as she prepares for the race.  Following are some of her pre- race habits and good nutrition tips that she shared with us.

Prior to Race Day:

Leah makes sure she is consuming nutritious foods such as whole grains, lean meats, vegetables and fruit. She eats smaller meals throughout the day to provide the fuel her body requires.  Runners need more energy during the day than sedentary people so eating every few hours will help maintain energy level.

It is important to include extra carbohydrates in your daily intake but it is not necessary to carb –load.  She usually has a pasta dinner before the race to give her extra energy on race day.  Portion control is still important.

Drink water and lots of it! Make sure you are drinking plenty of water prior to race day.  You will be glad you spent your days hydrating yourself come race day, especially when you will be running in the hills, humidity and heat of Atlanta.

Race Day:

If you plan on eating before the start of the race make sure you eat at least 1 + hours before and consume at least 8 oz. of water before the race.

Leah suggests choosing foods high in carbohydrates such as a piece of toast with peanut butter or banana.  Stay away from high-fiber foods.

Post Race: 

It is important to get a recovery drink within 30 minutes after the race.  Make sure you stay hydrated all day.

We would love to hear some of your suggestions for how you fuel -up for the Peachtree. Let us hear from you.

Gold’s Gym West GA., a great place to get in shape for any race.

Private Tutoring:Personal Training At Gold’s Gym

To make the grade in the shortest amount of time, it pays to go to the pros. A personal trainer can teach you how to work harder and smarter at the gym, helping to maximize your results while optimizing your time there. You’ll get a personalized workout designed specificall y to match your needs — plus, your trainer is going to push you in ways you couldn’t yourself.

“At every session, your workout will change based on how you, the client, are progressing,” this Gold’s Gym trainer says. Your trainer will be able to pinpoint and manage your specific goals as they evolve. “Whether you’re looking to lose weight, tone up, increase your lean body mass, get motivated or get started for the first time, a personal trainer will be able to design a customized workout plan for you that will help you accomplish your goals.”

Want to get the most out of your personal training session? Gold’s Gym trainers say communication with your trainer is key. Let him or her know how well your body recovered, which exercises are your favorites and the motivation you need to keep on track.

At Gold’s Gym of Douglasville, Douglasville South and Gold’s Gym, West Cobb professional, national certified trainers are on staff and available to help you meet your healthy goals.

Just Ask Justin – Gold’s Gym, West Cobb

As a marathon runner, one of the questions I am most frequently asked is, “What do I do if I want to run a 5k”? “How do I get started?”

  • The first step is to simply pick a race.  Find a local race that is 2-3 months away and sign up for it. 
  • The next step is to start moving.  The average time for your first 5k will be 30-45 minutes. 
  • Starting off should be a walk/run combo.  Do 5 min walk, then 2 min jog (this should be at a comfortable speed, NO sprinting).  Repeat 2-3 times. 
  • Each week increase the run time by 20 seconds with the same amount of rest. 
  • Do this work out 3 times a week and by race day you’ll be ready to go!

Justin Tucker,

Membership Counselor, Marathon Runner, Gold’s Gym, West Cobb

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